This group doesn't need us to descend gradually. Find a suitable weight and make 4 groups. Remember that the rest between groups is only 30 seconds. In this action, you'd better not let the instrument return to the starting point, so that the posterior bundle of deltoid muscle will feel continuous tension.

And then, there is the super group of front horizontal lifting and vertical rowing. There are only three super groups in one * * *. After one action, start the next one directly, with 10- 14 in each group. Let me give you a little trick. You can put your palms up when you do the front flat lift. It is necessary to activate the connection between the anterior bundle of deltoid muscle and the muscle fiber and muscle starting and ending points of pectoral muscle.

This is the best way to increase muscle separation. Start rowing upright as soon as you finish. The grip distance I recommend may be slightly wider than the grip distance commonly used by everyone. After this action, rest for 60 seconds and start the next group.

Finally, don't forget trapezius, barbell shrug: a group of warm-ups 12- 15. Four formal groups of 8- 12, with a rest of 60 seconds between groups. In fact, barbells don't need too much weight to shrug their shoulders. Some people mistakenly think that only a heavy shrug can make the trapezius muscle bigger. The key to make the trapezius muscle bigger is to have standard movements: that is, squeeze the trapezius muscle.

When doing this group, I usually wear a booster belt, because I am exhausted at this time, and the booster belt can help me better control the barbell. It is very important to control and feel the muscles when practicing the shoulder and trapezius muscles. The reason why these two parts are practiced together is that they often exert their strength at the same time. As long as the hand is above the shoulder, the trapezius muscle will exert its strength. If you have a hard time doing this ending, don't forget that the belt is also a good choice. It can help you keep your spine neutral and keep your body straight without shaking.

If you master the basic exercises. Centrifugal control can be added in the training process. This will be a better way to stimulate muscles. That's all for today's shoulder training course, hoping to bring help to the majority of muscle friends.